Saturday - August 11, 2018

warm-up

450m run

then…

10 spider-mans

10 pass throughs 

100m sprint 

WOD 

200m run

50 squats

200m run

40 sit ups

200m run

30 burpees

200m run

20 pull ups

200m run

------------------------------------------------------------

Westside 

Max Effort Lower 

-Box Squats

cambered bar + bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

6 sets x 3 reps

-Snatch Grip Extensions

3 sets x 10 reps 

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps 

-ABS